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Mindful Self-Compassion

Scroll down for information about upcoming courses in: Norwich, Norfolk
Halesworth, Suffolk


“A moment of self-compassion can change your entire day. A string of such moments can change the course of your life.” Chris Germer


Mindful Self-Compassion (MSC) is an evidence-based resource-building programme, designed to support you to develop a kinder relationship to yourself, to others and the world, when you are experiencing struggle. If you can learn to be mindful in these times of difficulty and respond to yourself with compassion, change can happen. MSC gives you the understanding and practical tools you need to bring more mindfulness and self-compassion into your life, whether that be at home, work or college.

More about MSC:

Some examples of topics explored in the courses or one-to-one sessions:

  • self-compassionate motivation

  • letting go of resistance

  • the physiology of self-criticism and self-compassion

  • mindfulness, self-compassion and our bodies

  • developing loving-kindness

  • identifying our core values

  • encountering difficult emotions

  • self-compassion and shame

  • understanding hidden needs

  • self-compassion in relationships

  • caregivers' fatigue

  • self-appreciation and taking in the good.

Mindful Self-Compassion courses and sessions I offer in person or online, either in the evening or daytime:

  • 8-week course, 2.5–3 hours each week.

  • 6-week course, 1.5 hours each week, designed for health care professionals.

  • 6/8-week 'Making Friends with Yourself' course, 1–2 hours each week, for teens.

  • Bespoke 2/4-week courses personalised to your organisation and needs. 

  • Taster sessions (1 hour).

  • One-to-one sessions to help you integrate the topics and practices, which can be combined with counselling or the other therapies I offer.

"I am so glad I joined this course. It has provided me with so much more insight and I also find that I am using some techniques with my patients. Most satisfying of all is that I have a new understanding of my inner critic and look at myself from a different perspective."  Physiotherapist, short online course. 

Vast amounts of research shows that people who are more compassionate towards themselves experience:

  • greater wellbeing and happiness

  • better motivation and satisfaction in life

  • better relationships and physical health

  • less anxiety and depression

  • more resilience in being able to cope with stressful events such as divorce, trauma, failures in life and health crisis

More research articles:

Find out more about the benefits of self-compassion for health, relationships, work stress, parenting and a host of other life issues:


Past courses that I have delivered:

8-week online course for the mental health charity, Mind.

6-week online course for care leavers at East Anglia-based charity, Break.

3-week online course for youg carers at East-Anglia-based charity, Caring Together.

6-week online course for creators at Essex-based company, The Writers' Company.

Upcoming Events

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The Power of Self-Compassion

8-Week Mindful Self-Compassion Course in SUFFOLK


Monday evenings starting on 22 May 2023


plus a half-day retreat on Saturday 24 June, time TBC

Harmony Centre, Walpole, Halesworth, Suffolk

Free Online Taster sessions: Monday 27.3. or Monday 17 April


Mindful Self-Compassion (MSC) is an evidence-based 8-week course designed to cultivate the skill of self-compassion. Research shows that mindfulness and self-compassion techniques help improve our emotional wellbeing, and ability to cope with life’s challenges.


The course will give you practical tools to experience greater satisfaction and fulfilment in your personal and professional life. It will assist you to build more resilience and cultivate true self-care.

You will learn to:

  • Work with your pain with courage and acceptance

  • Motivate yourself with encouragement rather than self-criticism

  • Deal with difficult emotions in a supportive and calming manner

  • Extend compassion to others as well as yourself

  • Clarify your own core values and learn how to use them to guide decision-making

  • Be on your own side to avoid burnout

In this nourishing course you will be engaging in experiential exercises, short guided meditations and group discussions. Some home practice and reading will be encouraged. Commitment to all eight sessions and the retreat is very much recommended​.

Self-compassion can be learned by anyone. Everyone is welcome, including people of all background and identities. No previous experience with meditation and mindfulness is required. 


Suggested donations:

Super early bird before 29.3. - £250

Early bird before 20.4. - £270

Thereafter - £295

If this is beyond what you can afford, please contact us. We can offer concessionary rates for those in need.

​Payment in installments can be arranged.

Book early to avoid disappointment. It will be a group of up to 16 participants to create a safe and supportive environment for each individual.


Rob Black

Rob is an integrative counsellor, supervisor, ecotherapist and expressive arts therapist, working in private
practice in Norwich and Suffolk. He was a lead trainer of Mental Health First Aid, Mindfulness, Self-Compassion and Active Hope courses at Norfolk Mind charity for a decade. Rob has mantained spiritual practice mostly rooted in Buddhism since 1999. He co-founded Ecotherapy East social enterprise and enjoys planting tree and wildflowers, as well as scything on the land he stewards in Sufolk. If not spotting birds in Suffolk Rob enjoys travelling, vision questing and exploring meditation, ritual and shamanic practices.

Sebastiana Black

Sebastiana is an integrative counsellor and Internal Family Systems therapist and has worked with complex trauma for over a decade. She has a private practice in Suffolk and Norwich. She has been working with groups since 2010, offering expressive arts and ecotherapy workshops and since 2020 Mindful Self-Compassion courses. As well as ongoing Mindfulness and Self-Compassion practice, Sebastiana practices Insight meditation and enjoys meditating in nature. She is the co-founder and director of Ecotherapy East social enterprise, actively contributing towards regeneration of the natural world and healing our disconnection from nature through our own inner work and community development.

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